Harald Motz
Level 8 Valued Member
Vielen Dank, Christian. It would be a pleasure to me.
Cause&Effect
- Thread starter Harald Motz
- Start date
- Status
You did the SFG this weekend, Harald? Great news! Congratulations!!! I am sure you got every bit of the good out of it. And I see that Master SFG Fabio Zonin was there, as he was at mine in Chicago. Top notch instruction to be sure.
Your practice will benefit immeasurably from this experience, forevermore. A very wise choice, to invest in yourself this way.
Your practice will benefit immeasurably from this experience, forevermore. A very wise choice, to invest in yourself this way.
Harald Motz
Level 8 Valued Member
Thanks, Anna. I will be doing some polishing. I had the great honour to be a member of team Jones. I met a true teacher and gentleman. He and Fabio Zonin were really great masters.
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Harald Motz
Level 8 Valued Member
10/19/15:
a whole day in the car back home from a great experience giving me a "nice"
day of rest.
a whole day in the car back home from a great experience giving me a "nice"
day of rest.
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@Harald Motz Well done, congratulations!
Harald Motz
Level 8 Valued Member
Thanks Pavel. It was an eye opening weekend. Period.
10/20/15:
+ zazen
+ Brettzel - l/r x 3
+ bottom up press - 24k 1rx6 (l/r)
...later...
+ easy strength
a1) front Squat - 2x32k: 3rx1 5rx1 - 2x45k: 2rx2
a2) ringpullup - 0k: 3rx2 - 24k: 2rx3
a3) handstandpushup - 2rx1 - 1rx5
a4) get up - 32k 1rx2 (l/r) - 50k 1rx1 (l/r)
a5) stretchmobility
10/20/15:
+ zazen
+ Brettzel - l/r x 3
+ bottom up press - 24k 1rx6 (l/r)
...later...
+ easy strength
a1) front Squat - 2x32k: 3rx1 5rx1 - 2x45k: 2rx2
a2) ringpullup - 0k: 3rx2 - 24k: 2rx3
a3) handstandpushup - 2rx1 - 1rx5
a4) get up - 32k 1rx2 (l/r) - 50k 1rx1 (l/r)
a5) stretchmobility
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Harald Motz
Level 8 Valued Member
10/21/15 (62-72-5):
+ zazen
+ greasing the groove with:
- b.u. press 24k (one rep)
- Brettzel
- armbar 16kg
+ easy strength
a1) front squat 2x32k: 3rx1,
2x40k: 2rx4
a2) ringpullup - 0k: 4rx1 - 16k: 2rx4
a3) handstandpushup - full range - 1rx4 - 2rx2
a4) get up - 32k: 1rx3s (l/r)
a5) swing - 32k: 10rx3s (l/r)
a6) stretchmobility - fast and loose
working on my new found much narrower squat stand and new learned get up groove.
And on my lock out position not to forget
I took something with me from good ol' England, i can incorporate easily. That's pure practice.
+ zazen
+ greasing the groove with:
- b.u. press 24k (one rep)
- Brettzel
- armbar 16kg
+ easy strength
a1) front squat 2x32k: 3rx1,
2x40k: 2rx4
a2) ringpullup - 0k: 4rx1 - 16k: 2rx4
a3) handstandpushup - full range - 1rx4 - 2rx2
a4) get up - 32k: 1rx3s (l/r)
a5) swing - 32k: 10rx3s (l/r)
a6) stretchmobility - fast and loose
working on my new found much narrower squat stand and new learned get up groove.
And on my lock out position not to forget
I took something with me from good ol' England, i can incorporate easily. That's pure practice.
Harald Motz
Level 8 Valued Member
Thu. 10/22/15:
+ zazen
+ gtg with:
- Brettzel
- b.u.press 24k (one rep at a time)
- armbar 16k
+ easy strength
a1) front squat - 2x40k 2rx5
a2) ringpullup - 0k: 4rx1 - 16k: 3rx3
a3) handstandpushup - fullrange - 2rx1 - 1rx5
a4) get up - 40k: 1rx4s (l/r)
a5) swing - 40k: 2h 10rx1, 1h 10rx3s (l/r)
a6) stretchmobility - fast & loose
Notes: Brettzels already showing effects, lockout gets better, very content
with the get ups, the first on last weekend felt a little bit weird, but that
has almost gone. Solid squatting.
Low reps give oportunity, to focus the attention.
+ zazen
+ gtg with:
- Brettzel
- b.u.press 24k (one rep at a time)
- armbar 16k
+ easy strength
a1) front squat - 2x40k 2rx5
a2) ringpullup - 0k: 4rx1 - 16k: 3rx3
a3) handstandpushup - fullrange - 2rx1 - 1rx5
a4) get up - 40k: 1rx4s (l/r)
a5) swing - 40k: 2h 10rx1, 1h 10rx3s (l/r)
a6) stretchmobility - fast & loose
Notes: Brettzels already showing effects, lockout gets better, very content
with the get ups, the first on last weekend felt a little bit weird, but that
has almost gone. Solid squatting.
Low reps give oportunity, to focus the attention.
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Harald Motz
Level 8 Valued Member
Fri. 10/23/15 (61-66-9):
+ zazen
+ gtg with:
- Brettzel - armbar - b.up press 24k
+ easy strength:
a1) front squat - 2x32k: 2rx2 - 2x40k: 2rx3
a2) ringpullup - 16k:2rx3 - 24k 2rx2
a3) handstandpushup - fullrange 1rx6s
a4) get up (l/r) - 32k: 1rx2 - 40k: 1rx2 - 50k:1rx1
a5) swing: -32k (2h) 10rx2 - 40k (l/r) 10rx3
a6) stretchmobility - fast & loose
Notes: can concentrate on the lockout position fully braced in the handstandpushup nicely. Splits come more and more "effortless".
Nice form improvements on all lifts. Squats on the bottom very compact "htsh", and exploding up. Good groove in the get up.
+ zazen
+ gtg with:
- Brettzel - armbar - b.up press 24k
+ easy strength:
a1) front squat - 2x32k: 2rx2 - 2x40k: 2rx3
a2) ringpullup - 16k:2rx3 - 24k 2rx2
a3) handstandpushup - fullrange 1rx6s
a4) get up (l/r) - 32k: 1rx2 - 40k: 1rx2 - 50k:1rx1
a5) swing: -32k (2h) 10rx2 - 40k (l/r) 10rx3
a6) stretchmobility - fast & loose
Notes: can concentrate on the lockout position fully braced in the handstandpushup nicely. Splits come more and more "effortless".
Nice form improvements on all lifts. Squats on the bottom very compact "htsh", and exploding up. Good groove in the get up.
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Kettlebelephant
Level 6 Valued Member
Congratulations on your certification Harald!
Now I really have to ask where you live in the Westerwald, because I study in Siegen and never has a SFG been that close
Now I really have to ask where you live in the Westerwald, because I study in Siegen and never has a SFG been that close
Harald Motz
Level 8 Valued Member
Sat. 10/24/15 (68-63-10) 90,5kg:
+ zazen
+ gtg: armbar - b.u. press - Brettzel
+ easy strength:
a1) front squat - 2x40k: 3,4,5
a2) ringpullup - 16k: 3rx4
a3) handstandpushup - fullrange: 2rx5, lockout hold
a4) get up (/r) - 40k: 1x3 - 50k: 1x1
a5) swing (l/r) - 40k: 10rx4
a6) fast & loose - stretchmobility
...later...
- concept2 - 10000m - 44.10min 131avg/138max
Notes: bodyweight work, double KB work, single KB work,
grinds, explosive, building strength, a bit of muscle,
a little swet & "conditioning", stretching, fast & loose,
tension - relaxation, low reps - a few sets, concentration
on form & technique & on aspects I learned in the SFG Cert.
The only thing left is a litte bit lsd work.
Nothing spectacular, just practice of consistency.
+ zazen
+ gtg: armbar - b.u. press - Brettzel
+ easy strength:
a1) front squat - 2x40k: 3,4,5
a2) ringpullup - 16k: 3rx4
a3) handstandpushup - fullrange: 2rx5, lockout hold
a4) get up (/r) - 40k: 1x3 - 50k: 1x1
a5) swing (l/r) - 40k: 10rx4
a6) fast & loose - stretchmobility
...later...
- concept2 - 10000m - 44.10min 131avg/138max
Notes: bodyweight work, double KB work, single KB work,
grinds, explosive, building strength, a bit of muscle,
a little swet & "conditioning", stretching, fast & loose,
tension - relaxation, low reps - a few sets, concentration
on form & technique & on aspects I learned in the SFG Cert.
The only thing left is a litte bit lsd work.
Nothing spectacular, just practice of consistency.
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Harald Motz
Level 8 Valued Member
Sun. 10/25/15:
+ zazen
+ a little gtg with
- armbar - Brettzel - b.up press 24k 1r
+ easy strength
a1) front squat - 2x32k: 3rx1 - 2x40k: 3rx3
a2) ringpullup - 5rx2 - 24k: 3rx1 32k: 2rx1 -
a3) handstandpushup - fullrange: 2rx5
a4) get up - 40k: 1rx3
a5) swing: 10rx5 (l/r)
a6) stretchmobility - fast&loose
+ zazen
+ a little gtg with
- armbar - Brettzel - b.up press 24k 1r
+ easy strength
a1) front squat - 2x32k: 3rx1 - 2x40k: 3rx3
a2) ringpullup - 5rx2 - 24k: 3rx1 32k: 2rx1 -
a3) handstandpushup - fullrange: 2rx5
a4) get up - 40k: 1rx3
a5) swing: 10rx5 (l/r)
a6) stretchmobility - fast&loose
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Harald Motz
Level 8 Valued Member
Mon. 10/26/15 (67-60-7) 89,7kg:
+ zazen
+ gtg: - armbar - Brettzel - b.up press 24k: 1rx...
+ easy strenth:
a) front squat 2x32k: 3,4,5
b) ringpullup - 0k: 3rx3 -16k: 2rx3
c) handstandpushup - fullrange: 1rx4, 2rx1, 3rx1
d) swing - 40k (2hand): 10rx5s
e) get up - 32k (l/r): 1rx5
f) stretchmobility - fast&loose
+ zazen
+ gtg: - armbar - Brettzel - b.up press 24k: 1rx...
+ easy strenth:
a) front squat 2x32k: 3,4,5
b) ringpullup - 0k: 3rx3 -16k: 2rx3
c) handstandpushup - fullrange: 1rx4, 2rx1, 3rx1
d) swing - 40k (2hand): 10rx5s
e) get up - 32k (l/r): 1rx5
f) stretchmobility - fast&loose
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Harald Motz
Level 8 Valued Member
Tue. 10/27/15 (68-66-10)
+ zazen
+ gtg: -armbar - Brettzel - b.up press 24k: 1rx..,2rx...
+ easy strength:
a) front squat - 2x32k: 3rx1 - 2x40k: 3rx3
b) ringpullup - 0k: 3rx3 - 16k: 3rx1 - 32k: 2rx1
c) handstandpushup - fullrange: 1rx4, 2rx2 - lockouthold
d) get up - 32k - 40k - 50k - 32k
e) swing - 2x32k: 7rx3 - 40k(l/r): 10rx3
f) stretchmobility - fast&loose
...later...
- rowing - 10000m - 43.30min - 131/139
+ zazen
+ gtg: -armbar - Brettzel - b.up press 24k: 1rx..,2rx...
+ easy strength:
a) front squat - 2x32k: 3rx1 - 2x40k: 3rx3
b) ringpullup - 0k: 3rx3 - 16k: 3rx1 - 32k: 2rx1
c) handstandpushup - fullrange: 1rx4, 2rx2 - lockouthold
d) get up - 32k - 40k - 50k - 32k
e) swing - 2x32k: 7rx3 - 40k(l/r): 10rx3
f) stretchmobility - fast&loose
...later...
- rowing - 10000m - 43.30min - 131/139
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Harald Motz
Level 8 Valued Member
Wed. 20/28/15 (63-55-5):
+ zazen
+ gtg: armbar - Brettzel - b. up press 24k 1rx...,2r...
+ easy strength:
a) front squat: 2x32k: 2rx2 - 2x40k: 2rx3
b) ringpullup - 0k: 5rx2 - 16k: 4rx1 - 40k: 1rx1
c) handstandpushup - fullrange: 1rx6 + lockouthold
d) swing - 40k: 10r (2h, l, r) x 3
e) get up - 32k: 1r (l/r) x5
f) stretchmobility - fast&loose
Notes: very content with my training so far:
- it is repeatable and I can do it frequently
- it is not draining when intensity/volume are in check
- I can put high attention to every rep, because of fatigue controlling and low reps
- very useful for the practice of technique
- I can apply waviness, in a session and session to session
- a rep, a set is important, resting (fast&loose, stretching) is important too
- easy to make changes with this program reps, or sets,or exercises
- today there is some simple and sinister in it
+ zazen
+ gtg: armbar - Brettzel - b. up press 24k 1rx...,2r...
+ easy strength:
a) front squat: 2x32k: 2rx2 - 2x40k: 2rx3
b) ringpullup - 0k: 5rx2 - 16k: 4rx1 - 40k: 1rx1
c) handstandpushup - fullrange: 1rx6 + lockouthold
d) swing - 40k: 10r (2h, l, r) x 3
e) get up - 32k: 1r (l/r) x5
f) stretchmobility - fast&loose
Notes: very content with my training so far:
- it is repeatable and I can do it frequently
- it is not draining when intensity/volume are in check
- I can put high attention to every rep, because of fatigue controlling and low reps
- very useful for the practice of technique
- I can apply waviness, in a session and session to session
- a rep, a set is important, resting (fast&loose, stretching) is important too
- easy to make changes with this program reps, or sets,or exercises
- today there is some simple and sinister in it
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Harald Motz
Level 8 Valued Member
Thu. 10/29/15 (61-59-8) 90,2kg:
+ zazen
+ easy strength (37.30min):
a) front squat - 2x32k:2,3 - 2x40k:2,3
b) ringpullup - 3rx6
c) handstandpushup - fullrange+lockouthold - 1rx5 -
d) swing - 32k (l/r) 10rx5 (100reps)
e) get up - 32k (l/r) 1rx5 (10reps)
f) stretchmobility - fast&loose
+ gtg: armbar - Brettzel - b.up press 28k - 1r...2r...
Notes: working on swing form, searching the float,
turning on the "volume knob"
+ zazen
+ easy strength (37.30min):
a) front squat - 2x32k:2,3 - 2x40k:2,3
b) ringpullup - 3rx6
c) handstandpushup - fullrange+lockouthold - 1rx5 -
d) swing - 32k (l/r) 10rx5 (100reps)
e) get up - 32k (l/r) 1rx5 (10reps)
f) stretchmobility - fast&loose
+ gtg: armbar - Brettzel - b.up press 28k - 1r...2r...
Notes: working on swing form, searching the float,
turning on the "volume knob"
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Harald Motz
Level 8 Valued Member
Fri. 10/10/15 (64-57-7) 90,7kg:
+ zazen
+ easy strength (28.30min):
a) front squat - 2x32k: 5rx2
b) ringpullup - 0k: 5rx2 - 16k: 5rx1
c) handstandpushup - fullrange+lockouthold - 1rx6
d) swing - 40k: 2h 10rx1, 1h 10rx2 (30reps)
e) get up - 40k: 1rx6
+ gtg: armbar - Brettzel - b.u. press
...later...
+ ropeskipping (5min) + rowing - 10000m - 45min - 126/141
+ zazen
+ easy strength (28.30min):
a) front squat - 2x32k: 5rx2
b) ringpullup - 0k: 5rx2 - 16k: 5rx1
c) handstandpushup - fullrange+lockouthold - 1rx6
d) swing - 40k: 2h 10rx1, 1h 10rx2 (30reps)
e) get up - 40k: 1rx6
+ gtg: armbar - Brettzel - b.u. press
...later...
+ ropeskipping (5min) + rowing - 10000m - 45min - 126/141
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Harald Motz
Level 8 Valued Member
Sat. 10/31/15 (61-65-8) 90,7kg:
+ zazen
+ ropeskipping - 5min
+ easy strength - 37min
a) goblet squat - 50k: 5rx2
b) ringpullup - 0k:5rx1 - 16k: 5rx1 - 24k: 3rx1
c) handstandpushup - free - 1rx2 - 2rx3 - 3rx1
- bridgehold, when coming of the handstand
d) swing - 40k: 2h: 10rx2 - 1h: 10rx4 (60reps)
e) get up - 40k: 1rx6 (6reps)
f) stretchmobility-fast&loose
+ gtg: armbar - Brettzel - bottom up press 28k
"Grease the groove," or how to get superstrong without a routine" - Pavel, The Naked Warrior -
+ zazen
+ ropeskipping - 5min
+ easy strength - 37min
a) goblet squat - 50k: 5rx2
b) ringpullup - 0k:5rx1 - 16k: 5rx1 - 24k: 3rx1
c) handstandpushup - free - 1rx2 - 2rx3 - 3rx1
- bridgehold, when coming of the handstand
d) swing - 40k: 2h: 10rx2 - 1h: 10rx4 (60reps)
e) get up - 40k: 1rx6 (6reps)
f) stretchmobility-fast&loose
+ gtg: armbar - Brettzel - bottom up press 28k
"Grease the groove," or how to get superstrong without a routine" - Pavel, The Naked Warrior -
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Harald Motz
Level 8 Valued Member
Sun. 11/01/15 (60-67-7) 92,0kg:
+ zazen
+ ropeskipping - 5min
+ easy strength:
a) front squat - 50k: 5rx1 - 2x32k: 5rx1
b) ringpullup - 16k: 5rx2
c) free handstandpushup - 1rx1, 2rx1, 3rx2, 4rx1
- bridgehold when comming of the handstand
d) swing - 40k (l/r): 10rx6 (60reps)
e) get up - 40k: 1rx8s
f) stretchmobility - fast&loose
+ gtg - armbar- Brettzel - b.u. press 28k 2r...3r...
+ zazen
+ ropeskipping - 5min
+ easy strength:
a) front squat - 50k: 5rx1 - 2x32k: 5rx1
b) ringpullup - 16k: 5rx2
c) free handstandpushup - 1rx1, 2rx1, 3rx2, 4rx1
- bridgehold when comming of the handstand
d) swing - 40k (l/r): 10rx6 (60reps)
e) get up - 40k: 1rx8s
f) stretchmobility - fast&loose
+ gtg - armbar- Brettzel - b.u. press 28k 2r...3r...
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